Cheryl is the founder and editor of Heal Nourish Grow, an ultimate wellness, healthy lifestyle and advanced nutrition site. She helps others develop the confidence and habits to create lasting change and greater health by sharing her wealth of knowledge and over 25 years of experience in psychology, addictions studies, fitness, nutrition, yoga, meditation, overall health and wellness. Coaching others to reach their personal version of ultimate wellness is her passion. She hosts the Heal Nourish Grow podcast, a show dedicated to sharing information about all aspects of healthy lifestyle and weight loss. She posts keto food ideas daily in her Instagram stories and more in depth recipes, research and wellness content at HealNourishGrow.com. Cheryl’s first cookbook, Easy Weeknight Keto and The 21 Day Fat Loss Kickstart: Keto Made Easy, Take Diet Breaks and Still Lose Weight are available on Amazon. She was the featured chef for August 2021 at US Wellness meats. Her recipes have been featured by outlets such as the local news, Kevin’s Natural Foods, Cut da Carb, Choc Zero and Women’s Health Magazine and she is a frequent speaker at keto and wellness events.
What I'm grilling this weekend (and the one tip that makes your tastebuds go wild)
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Happy Fourth of July weekend to everyone celebrating in the US and for those of you in other parts of the world, I hope your weather hasn't been quite as crazy as ours. I know my friends in Europe have be roasting in the heat like we have in Cincinnati, so I hope you get some respite from that soon. I'll keep this one short because if you're anything like me, you have things to do this holiday weekend. There's a cooler to pack, a grill to light and people to feed. So let's get right to it! Two recipes worth having in your back pocket this weekend: The first is my Greek chicken marinade. Five minutes of prep, lemon and oregano and olive oil and you end up with the kind of chicken that tastes like it took a lot more effort than it did. I gave you two versions in the post: a classic one that's completely dairy free and a Greek yogurt version that gives you those slightly charred, gyro-style edges that are nearly impossible to overdo. This delicious chicken is in the July High Protein Kitchen plan if you want the full meal built around them. The second is my marinated flank steak with chimichurri. Lime, orange, garlic and jalapeño, which puts it squarely in carne asada territory. It's one of the most useful steak recipes in my rotation (along with how to reverse sear). You can serve it as a main, slice it thin for a crowd, use it in tacos or have the leftovers in a salad the next day. The marinade does almost all of the work. The one technique that will make everything taste better this weekend: Salt early and well. Most home cooks dramatically under-salt their food and then wonder why restaurant meals taste better. For protein specifically, salt it at least 40 minutes before it hits the grill. The salt draws moisture to the surface initially, then it reabsorbs and seasons the meat all the way through. If you're short on time, salt it right before cooking. The window in between, where the salt has drawn moisture out but it hasn't reabsorbed yet, is the salt timing to avoid. If you need a side dish: my summer salad roundup has 13 options, all under 30 minutes, most of them make-ahead friendly. The watermelon feta with jicama is the one I love to bring to a hot weather cookout. That's it. Go enjoy your weekend! Happy Fourth, P.S. Still time to grab the July High Protein Kitchen plan if you want a full month of meals built around exactly this kind of cooking (the July theme is grill and gather). Get the free or paid version here. |
Heal Nourish Grow
Cheryl is the founder and editor of Heal Nourish Grow, an ultimate wellness, healthy lifestyle and advanced nutrition site. She helps others develop the confidence and habits to create lasting change and greater health by sharing her wealth of knowledge and over 25 years of experience in psychology, addictions studies, fitness, nutrition, yoga, meditation, overall health and wellness. Coaching others to reach their personal version of ultimate wellness is her passion. She hosts the Heal Nourish Grow podcast, a show dedicated to sharing information about all aspects of healthy lifestyle and weight loss. She posts keto food ideas daily in her Instagram stories and more in depth recipes, research and wellness content at HealNourishGrow.com. Cheryl’s first cookbook, Easy Weeknight Keto and The 21 Day Fat Loss Kickstart: Keto Made Easy, Take Diet Breaks and Still Lose Weight are available on Amazon. She was the featured chef for August 2021 at US Wellness meats. Her recipes have been featured by outlets such as the local news, Kevin’s Natural Foods, Cut da Carb, Choc Zero and Women’s Health Magazine and she is a frequent speaker at keto and wellness events.
A quick note before we get into the new study: the July High Protein Kitchen meal plan came out Wednesday. If you already subscribe to that list, it's in your inbox. If not, you can download the free July plan right now...it includes a look at all five weeks of the July plan at a glance, plus One full recipe you can make tonight: my Smoky Grilled Chicken Thighs with charred corn and avocado, at 47 grams of protein per serving. The whole meal planner format, with breakfast, lunch, dinner and a...
Father's Day is this Sunday and I've been thinking about my dad. He passed away almost six years ago, but I still feel his presence on days like this. I thought I'd share a bit of this 21 page little handmade book I made him when I was a kid...the writing bug started early with me! Poems and sayings, hand-drawn pictures, signed "From: Cheryl Schnellenberger (classic, writing out my full name since I thought of myself as an author event then), To: Daddy." He kept it all those years, tucked...
Quick heads up before we get to the food: the US Wellness Meats $175 grass-fed meat giveaway closes this Sunday, June 14. If you've been meaning to enter and haven't yet, this is your last reasonable window. Enter the giveaway here → It takes about a minute and there's a $175 bundle of ribeye, ground beef, lamb chops, pasture-raised chicken and more on the other side of that click. I'd love to see one of you win it! Now, on to this week. I just published the Greek chicken marinade I keep...